Comparing Nutrients in 500 calories Canned Pinto Beans Rinsed VS Carrots

Weight per 500 calories

• Canned Pinto Beans Rinsed: 427g
• Carrots: 1220g

Canned Pinto Beans Rinsed have 2.9 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Canned Pinto Beans Rinsed or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Pinto Beans Rinsed	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.15g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.25% 6.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	53.7% 30g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.25% 0.081mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.4% 89.7μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Carrots	Recommended Dietary Allowance
Calcium	27.4% 274mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	68% 5.43mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	76% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.6% 410mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	8.1% 299g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pinto Beans Rinsed vs Carrots:

• Raw Carrots contain 3.8 times more Vitamin B1, 8.7 times more Vitamin B2, 10.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 168.4 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pinto Beans Rinsed vs Carrots:

• Canned Pinto Beans, Rinsed Solids have 2 times more Copper and 1.5 times more Iron than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 3.9 times more Potassium and 3.6 times more Water than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Raw Carrots have similar amounts of Magnesium, Manganese, Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Pinto Beans, Rinsed Solids have 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Canned Pinto Beans, Rinsed Solids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.